I-Gymnastics ne-massage ifake isandla ekuqiniseni ngokupheleleyo imisipha, imisipha kunye namajoyina, ukubunjwa kokuzaliswa okufanelekileyo komntwana. Inkqubo yezemidlalo yesikolo ibandakanya izinto zokuphuhlisa jikelele, ezemidlalo kunye nezenzo zokuzivocavoca. I-gymnastics yokuphuhliswa ngokubanzi ikwahlukana, ibe yinto yokucoceka, isigqi, okanye i-aerobic, kunye ne-gymnastics yezemidlalo. I-Gymnastics i-gymnastics yobugcisa kunye ne-acrobatics. I-gymnastics esebenzisiweyo ifaka i-gymnastics yezoshishino, impi kunye neyonyango. Zonke ezi ntlobo zeentlobo ze-gymnastics zifakwe kwingcamango "yenkcubeko kunye nemfundo yabantwana besikolo." Iiklasi ze-Gymnastic kubafundi besikolo zihluke ngokufanelekileyo kwi-gymnastics kubantwana basenkulanga. Futhi i-gymnastics ejoliswe kubantwana beminyaka yobudala besikolweni (ukususela kwiminyaka elisixhenxe ukuya kweyishumi), ngokufanayo, ihluke kwi-gymnastics kubantwana abasesekondari (iminyaka elishumi elinesine elinamibini) kunye neeklasi eziphezulu (iminyaka elishumi elinesixhenxe ukuya kweyeshumi elinesixhenxe). Indlela yokucocela ngokufanelekileyo abantwana beminyaka yobudala, uya kufunda kwinqaku ngesihloko esithi "Ukuhlambalalisa, imfundo yempilo yabantwana abaneminyaka esikolweni."
Abantwana beminyaka yobudala besikolweni abazange bakha i-musculoskelet system. Umzimba wabo uhamba kakhulu kwaye uguquke kakuhle. Ebudeni bexesha elide behleli edeskini nakwikhaya ukuze bafunde izifundo, abantwana besikolo bavame ukufumana ukuvuthwa komgudu, ukuphazamiseka kwabo kuphazamiseka. Ngako oko, isisombululo esipheleleyo se-gymnastics yokufundisa abantwana besikolo sobudala besikolo sijolise ekugcineni nasekubunzeni ukuma kwazo kwaye kudlalwa kakhulu kwindalo: ubunzima bubandakanya iintlobo ezahlukahlukeneyo zokwakha kabusha, ukuqhubela iibhola kunye ne-hoop, ukunyuka, ukuxumla, ukuqhuba, ukulinganisa, nokudanisa nokuzivocavoca. Ezi zifundo zenziwa ngabantwana abanentshiseko enkulu. Umyinge wesikolo esikolweni uhlukile kwilo xesha ngeli xesha umntwana eqala ukukhulelwa. Isistim sakhe seethambo sikhula ngokukhawuleza, kwaye izicubu zomzimba azihambisani naye. Umntwana uhlala ediniwe ngenxa yokunyanzelisa umzimba, ngeli xesha ulungelelaniso lwakhe lokuhamba luphazamiseka. Ngako oko, i-gymnastics kubantwana besikolo esiphakathi kwinqanaba le-secondary school kufuneka iquke iimvavanyo eziyinkimbinkimbi. Ukuzivocavoca umzimba kumantombazana kunye namakhwenkwe kukhethwa ezahlukeneyo. Ukuqeqeshwa kwamantombazana alo nyaka kufuneka kufake izinto zokuguquguquka nokuhamba, oko kukuthi, izixhobo zesigym gymnastics, ngelixa usebenziswano lwabafana abancinci banamandla ukusebenzisa izixhobo ezahlukeneyo zezemidlalo nezixhobo.
Kwiminyaka ephakamileyo yesikolo, xa inkqubo yokwenza umzimba iphelele, ukuqeqesha umzimba kufuneka kube uhlobo lokuqeqesha abantu abatsha kubantu abadala. Kubafundi bamakhwenkwe, abafundi abaphezulu bazivocavoca ezenza umzimba wesetyhini, umzimba womama ozayo, kunye namadoda amancinane - ukuqeqeshwa kwezemidlalo okubanceda ukulungiselela umsebenzi kunye nenkonzo emkhosini. Xa ukhetha i-set of exercise for gymnastics kubantwana bamaxesha ahlukeneyo, kuyimfuneko ukuqwalasela iimpawu zomntu ngamnye, ngakumbi umgangatho wempilo yabo. Abantwana abanesifo se-cardiovascular and respiratory system kufuneka bakhethe ukhetho olukhethekileyo. Zifanele zibandakanye ukusetyenziswa kuphela okufaka isandla ekuqiniseni ngokupheleleyo umzimba omncinci, ngokuqhelekileyo umsebenzi weentliziyo kunye nezitho zentsholongwane okanye eziphefumulayo. Ezi zifundo kufuneka ziqinisekise ukugcinwa komzimba womntwana kwindawo yokusebenza kunye nokuthintela iintlobo ezahlukeneyo zeengxaki. Ezi zenzo ziquka i-so-called gymnastics ekwelapha. Yenza imizimba yokuzivocavoca ibhetele kwiimfuno ezikhethekileyo zezemidlalo kunye nezihlangu. Emva kwe-gymnastics kuyimfuneko ukuba uhlambe okanye u tyelele i-sauna okanye i-sauna ukuze ulungise umzimba, uhlambulule umkhuhlane kunye neminye imikhiqizo ye-excretion.
Ukuzihlaziya
Umntwana wesikolo esikolweni unako ukuzimela ngokuzimelela izandla kunye neenyawo, kunye namanye amalungu omzimba wakhe. Oku kungafundiswa kubasebenzi bezempilo okanye amalungu omndeni omdala. Ukuzihlalisa umzimba kuya kumnceda ekupheliseni i-stagnation yegazi kwiindawo ezingasebenziyo zomzimba, ukulungelelanisa umsebenzi womzimba kunye nokujikeleza, ukuphucula ukuphefumula. Ulwazi nolwazi lokwenza ubugcisa bokuzihlaziya luza kuvumela umntwana ukuba agcine umzimba wakhe kwindawo yokusebenza, ngaphandle kokuncedisa uncedo lwabantu abadala. Ukuzihlalisa umzimba, kufuneka uthabathe ucoceko xa uhleli esihlalweni okanye esihlalweni. Zama ukukhulula izihlunu ngokupheleleyo. Amacandelo omzimba oya kuhlanjululwa, kufuneka atyunwe nge-vaseline, ukhilimu okanye afafazwe nge-talcum (kuxhomekeke kwintlobo yolusu). Ukuzihlaziya kweenyawo kuqala ngokunyakaza kwemizimba yomlenze womlenze owodwa. Emva koko ugqubuthe ngamadolo, intamo, iintambo. Emva koko, badlulela kwelinye umlenze, ngaphantsi, emacaleni, apho ungafikelela khona isandla, intamo nentloko. Isifuba nesisu sezisongelelaniso. Ukugqiba ukuzihlaziya izandla ngezandla.
Ukuzihlalisa umlenze ongezantsi
Hlala ukhululekile kwisihlalo. Beka unyawo linye inyawo kwi-pillow eqinile kwi-stool okanye e-ottoman. Ukubetha unyawo lwakho. Emva koko yenza izandla zakho zibethe iinyawo zakho, zibethele. Ngenye indlela ezi zixhobo kunye nokutshaya komlenze ongezantsi.
Ukuzihlaziya umzimba
Hlala phantsi uze ugobe umlenze owodwa, uzenzele yona. Beka umcamelo omncinane phantsi kweedolo. Yamkela ithanga ngezandla zakho kwaye uyifake. Sitshintshe ukutshatyalaliswa kweentshukumo zokujikeleza nokuxubha. Ngexesha eli xesha unako ukugubha kancane umlenze.
I-Lumbar ukuzihlaziya kunye namacandelo okubuyela
La malungu omzimba ahlaliswe kakuhle kwindawo yokuma. Nika izandla zakho emva kwakho. Emuva kwesandla, wabuhlungu umva emva nangemva. Ezi ntshukumo kufuneka zithathwe ukusuka phezulu.
Amagxa okuzihlaziya
Hlala kwisihlalo kufuphi netafile. Yibamba ingalo entendeni yakho, ubeke umlotha phantsi kwayo. Nika esinye isandla emva kwentloko kwaye ngeminwe yakho yenza ukujikeleza nokunyakaza, ukusukela emva kwentamo, ujikeleza entanyeni uze ufike emagxeni. Ngokufanayo, ukuhlalisa ihlombe lesibili.
Intamo yokuzihlaziya
Hlala esihlalweni. Beka zombini izandla emva kwentloko yakho kwaye uyibeke entanyeni yakho. Emva koko, ngezandla zombini ngexesha elifanayo isyhula yeeminwe yakho yicola intamo yakho, isuka kwimva yentamo. Ukuhamba okufanayo kufaka ukusuka ngaphantsi.
UBelly ukuzihlaziya
Hlala esihlalweni. Hamba umva wakho ngasemva kwesihlalo. Beka izandla zakho kwisisu sakho. Emva koko, isandla, esichukumisa ngokuthe ngqo umphezulu wesisu, fakela kwisibindi uze ucinezele zombini izandla kwisisu esiswini. Emva koko, jiqulela iingalo ezungeze isisu kwisangqa, ukuhamba ngeenyawo (ukunyakaza okufana nokujikeleza).
Izandla zokuzihlaziya
Hlala ujikeleze itafile. Beka esinye isandla phezu kwetafile, ukusigubungela kwi-elbow. Ukunyakaza okunamandla ukusuka kwesandla ukuya kwimixobo yegxina. Ngokufanayo, hlalisa olunye uhlangothi.
Ukuzihlaziya umzimba
Hlala ujikeleze itafile. Beka esinye isandla phezu kwetafile, ukusiguqa kwisihlanganiso somgca. Yamkela umphambili ngendlela enokuba umlenze omkhulu, owenziwe ngokuthe ngqo uphezulu. Ngemigodlo yesithupha, uxolela kwaye ucinezele phezu komda wegxala. Hambisa ukusuka kwisandla ukuya kwi-elbow. Xa wenza ukuzihlaziya, akukhuthazwa ukuba uhlaziye i-popliteal fossa kunye nommandla wee-lymph node (i-axillary cavities, groin kunye nezinye). Ukuzihlaziya kwabafundi besikolo kuyisiqinisekiso sempilo nobomi obude. Ngoku siyazi indlela yokwenza i-massage efanelekileyo, imfundo yempilo yabantwana abaneminyaka esikolweni.